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Nutrition & Wellbeing

Monthly archive for May 2015

EYH MEMBER RECIPE: Tuna Nicoise Salad

EYH MEMBER RECIPE: Tuna Nicoise Salad

Gluten Free, Cow’s Dairy Free, Low Sugar, Diabetic Friendly, Paleo friendly, Low Carb Ingredients… Blanched green beans, topped and tailed 6- 8 cherry or grape tomatoes, halved Approximately 150 – 180 grams of tuna – tinned for convenience or you may prefer fresh – grilled in a fry pan 1 egg, hard boiled 2 tbs of loosely chopped flat leaf parsley ¼ cup pitted black olives Juice of ½ half a fresh lemon 2 – 3 Tbsp’s. extra virgin olive oil Himalayan or Celtic seas salt and cracked pepper to taste How to make…  Place egg onto hard boil for … Continue reading

EYH MEMBER RECIPE: Shake and bake garlic Broccoli

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb This is a super easy recipe to put a twist on broccoli that the whole family should love, especially if you or your kids struggle to eat their greens!  I prefer to use organic broccoli to avoid the chemical sprays.  Enjoy! What you’ll need…  A large head of broccoli 2 – 3 cloves garlic, crushed 2 tbsp. olive oil Himalayan or Celtic sea salt and cracked pepper How to make…  Preheat oven to 200 C or 375 F Chop a head of broccoli, or as much as … Continue reading

EYH MEMBER RECIPE: Sally’s Superfood Salad

EYH MEMBER RECIPE: Sally's Superfood Salad

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb Insert Content Here What you’ll need…  How to make…  Sally’s Tip…  Serve with any of my delicious dressings – yoghurt and herb, Toasted seasame, Sally’s simple salad dressing, green sauce or beet root and mint dip or almond hummus.

EYH MEMBER RECIPE: How To Cook Quinoa

EYH MEMBER RECIPE: How To Cook Quinoa

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb Quinoa is a fantastic gluten free option to pasta and and cous cous and it’s also lower in starch and higher in protein compared to grains such as rice.  It’s  actually a complete protein – meaning it contains all the essential amino acids required by the body for cellular growth and repair.  I like to cook up a batch of quinoa every week to keep on hand to add to salads or soups.  Its so quick and easy to make and you will find it in three … Continue reading

EYH MEMBER RECIPE: Homemade Mayonnaise

EYH MEMBER RECIPE: Homemade Mayonnaise

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb Bought mayonnaise can be loaded with sugar and in some cases artificial additives, as well as being made on processed vegetable oil – a BIG no no! So keeping a batch of your own homemade mayonnaise on hand will guarantee you know exactly what’s gone into making yours! Delicious added to salads or add a little crushed garlic to make aioli! What you’ll need…  2 organic egg yolks Pinch Himalayan or Celtic sea salt and white pepper ¾ cup extra virgin olive oil Juice of a large … Continue reading

EYH MEMBER RECIPE: Homemade Baked Beans

EYH MEMBER RECIPE: Homemade Baked Beans

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb The flavour of homemade baked beans beats the tinned variety hands down every time!  Delicious for breakfast, a light meal, or snack and the best part is they are much lower in sugar than tinned baked beans, free of artificial additives AND no hidden gluten that some processed brands can contain now days!  Cook up a batch to keep on hand when the hunger monster come’s calling! What you’ll need…  300 -330 gm dried haricot beans, soaked in cold water overnight or use tinned haricot or navy … Continue reading

EYH MEMBER RECIPE: Green Goddess Power Smoothie

EYH MEMBER RECIPE: Green Goddess Power Smoothie

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb If you have been kick starting your day with my alkalizing Green Goddess juice , I’d like to share my Green Goddess Super Food Power Smoothie recipe with you!  You could say it’s the Green Goddess juice on steroids because of the addition of banana , pea protein powder and super foods like chia seeds and maca root powder – an ancient Inca super food, which acts as a natural hormonal adaptogen – great if you are adrenally fatigued or looking to regulate your hormones naturally. I whip … Continue reading

EYH MEMBER RECIPE: Garlicky White Bean & Kale Stew

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb This is a really simple yet delicious meal that you can whip up in a flash when you are looking for a nutritious but filling vegetarian option.  The white beans will provide a hearty serve of plant proteins and the kale is one of the most nutrient dense vegetables you can eat, but I always warn against going too crazy with the kale as some folks do, because being a natural goitrogen, it can impact on your absorption of essential  the mineral iodine which can inhibit the … Continue reading

EYH MEMBER RECIPE: Flourless Orange & Chia seed cake

EYH MEMBER RECIPE: Flourless Orange & Chia seed cake

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb Probably the most indulgent of my ‘Nothing Naughty Treats’!  But for those moments that call for a cake – this recipe will keep you out of trouble  – thanks to being gluten and cow’s dairy free and fructose free.  However as the aim of the Eat Yourself Healthy Program is to wean you off sugar amongst other nasty’s, I recommend you save this recipe for an extra special treat after week three or beyond when your sugar cravings are more likely to be under control.  The chia … Continue reading

EYH MEMBER RECIPE: Fish Cakes

EYH MEMBER RECIPE: Fish Cakes

Gluten Free, Cow’s Dairy Free, Fructose Free, Diabetic Friendly, Paleo friendly, Low Carb What you’ll need…  415 g  tinned salmon or tuna. drained 2 medium boiled potatoes, peeled and mashed 1 small bunch chopped fresh herbs eg: coriander, mint, dill or flat leaf parsley – I prefer a mix or a couple of herb 2 spring onions (scallions), finely sliced Zest and juice of one lemon Cracked black pepper and Himalayan or Celtic sea salt to taste  2 organic eggs, beaten 50 g or 1/2 cup) almond meal to coat (optional) Virgin coconut oil for frying How to make…  Combine … Continue reading

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